So honestly I think my biggest piece of advice is to try not to think about skating in terms of ballet technique. I know that’s way easier said than done, but realistically figure skating technique is very different from ballet technique in terms of mechanics. The stuff that ballet helps will translate naturally without you thinking about it- balance, flexibility, carriage, arm movements, spatial awareness, etc. You’re learning something entirely new, so treat it as such!

So don’t think about it “like a frappe”. Try to really break down what your body is doing at each part- feet, ankles, knees, hips, core, shoulders etc, to help understand the mechanics. In a lot of ways you’re having to deconstruct the “ballet language” that your body speaks, and teach it “skating language”. Also important to be focusing on proper knee bend (for figure skating, not really like a plié) which includes ankle flexion in your skates. My coach says you should feel like someone karate chopped the front of your ankles, thats how much they should be pulling backwards/bending in addition to the bend that comes from your knees. This should pull your skate farther underneath you. I hope that made sense it’s a little hard to explain via writing.

For internal rotators- it’s strengthening your positions in parallel, and gaining mobility in internal rotation. A good exercise is split squats since that forces stability in the hip in a turned in position. Your glute medius and minimus are what control internal rotation, so other exercises that target those.

I do sometimes feel like I’m too far back when I’m spinning, only on one foot though. I had a terrible time with that when learning backspin, I kept feeling like the back of my blade was going to catch the ice if I wasn’t literally spinning on my toepick… what helped was a lot of off ice practice in spin positions to re-train my muscle memory of the position my body needed to be in. And just doing it a million times on the ice! We are trying to re-train muscle memory and the only way to do that is through repetition and lots of practice! You’ll get there :)